Eating Gizzards with Borderline High LDL Cholesterol (138 mg/dL)
Individuals with borderline high LDL cholesterol (138 mg/dL) can eat gizzards occasionally as part of a balanced diet, but should limit portion sizes and frequency due to their moderate cholesterol content. 1
Understanding Your LDL Level
Your LDL level of 138 mg/dL falls into the borderline high category:
- According to current guidelines, LDL levels are categorized as follows 1:
- Optimal: <100 mg/dL
- Near optimal/above optimal: 100-129 mg/dL
- Borderline high: 130-159 mg/dL
- High: 160-189 mg/dL
- Very high: ≥190 mg/dL
Dietary Recommendations for Managing LDL
When managing borderline high LDL cholesterol, focus on these dietary principles:
- Limit saturated fat intake to less than 7% of total daily calories 1
- Restrict dietary cholesterol to less than 200 mg/day 1
- Avoid trans fatty acids found in commercially prepared foods 1
- Increase soluble fiber intake to 10-25g/day from sources like oats, barley, legumes, and fruits 1
- Add plant stanols/sterols (2g/day) to help lower LDL cholesterol 1
- Replace saturated fats with monounsaturated and polyunsaturated fats 1
About Gizzards and Cholesterol Management
Gizzards are organ meats that contain moderate amounts of cholesterol. While they provide protein, iron, and other nutrients, they should be consumed with awareness of their impact on your overall cholesterol intake.
Guidelines for consuming gizzards with borderline high LDL:
- Limit portion sizes (keep to 3-4 oz servings)
- Prepare gizzards using heart-healthy cooking methods (grilling, baking, or simmering rather than frying)
- Balance gizzard consumption with other low-cholesterol foods throughout the day
- Monitor overall dietary cholesterol intake to stay under the recommended 200 mg/day 1
Lifestyle Modifications to Improve LDL Levels
In addition to dietary changes, implement these lifestyle modifications:
- Engage in at least 30 minutes of moderate-intensity physical activity on most days 1
- Achieve and maintain a healthy body weight 1
- Avoid tobacco products 1
- Follow a Mediterranean-style diet rich in olive oil, nuts, fruits, vegetables, fish, and legumes 1
Monitoring and Follow-up
- Recheck your lipid profile after 6-8 weeks of implementing dietary and lifestyle changes 1
- If your LDL goal is not achieved after initial dietary changes, intensify efforts by:
- Reinforcing dietary reduction in saturated fat and cholesterol
- Increasing plant stanols/sterols and soluble fiber
- Intensifying weight management and physical activity 1
- Consider medication after 12 weeks of consistent lifestyle modifications if LDL remains elevated 1
Key Takeaway
While you don't need to completely eliminate gizzards from your diet with an LDL of 138 mg/dL, be mindful of portion sizes and frequency. Focus on incorporating more heart-healthy foods while limiting saturated fat and cholesterol intake overall to help bring your LDL levels into the optimal range.